Secrets to a Good Night’s Sleep

Quality sleep is one of the most important pillars of good health for children. Here are some tips to help little ones get the sleep they need.

The recipe for a good night’s sleep comes in two parts. The first is falling asleep and the second is staying asleep. If you can help your child to overcome these potential struggles, they will have no problem waking up by themselves in the morning and they will feel refreshed and well-rested.

FALLING ASLEEP

On average, children fall asleep in less than half an hour of settling down for the night. This can vary depending on how sleepy they feel, how active they’ve been throughout the day and also if there are any bedtime routines in place. Bedtime routines are key in helping your child to fall asleep as they encourage them to do some gentle, calming tasks that will bring them into a more restful state before bed. All of us, including children, wake up during the night. Your little one may not even notice and they may fall back asleep quickly, easily and by themselves. Developing a good relationship with sleep can ensure that waking in the middle of the night does not disrupt the overall quality of their sleep.

HEALTHY SLEEP HABITS Regular bedtime

Getting your little one down for the night at roughly the same time each day will help them to get used to when they should be falling asleep. Once they develop this habit, you’ll notice that they even begin to get sleepy in the hour leading up to their bedtime. A regular wake up time complements the scheduled bedtime well as it will teach them to wake up naturally. Try to maintain something close to this schedule on weekends and holidays for the best results.

Winding down

Taking the time to help your child wind down before bed will reduce the amount of time it takes for them to fall asleep. It can be reading a book, listening to relaxing music or taking a warm bath to help them ease off into sleep.

Bedtime routine

As with the scheduled bedtime and waking times, a pre-bedtime routine is a must for helping your child to sleep soon after their head touches the pillow. The routine can consist of brushing teeth and washing, changing into pyjamas, story time, cuddles or anything that helps to soothe your child. Keep it consistent and try to stick to the bedtime - even if they’re demanding just a few more minutes. There will always be time for more stories tomorrow!

Bedroom environment

The environment that your child sleeps in can have a huge affect on the quality of their sleep. Keep things relatively organised and neat and choose a calming colour for the walls. Include soft, comforting textures around the room, like a fluffy blanket or soft toys and have a lamp for some dim, soothing light during the bedtime routine. Avoid electronics or screens where possible.

Naps

Napping is a healthy part of the day for young children but once they get a little older, try to phase out nap time. Start by keeping the naps short (no longer than half an hour) and not allowing naps from late afternoon onwards. Napping without really needing to can reduce the chances of falling asleep easily and staying asleep for the whole night.

Safety

Many children have fears around bedtime, from monsters in the room to fear of the dark. Make sure that your child knows that they are safe to fall asleep at night by taking their fears seriously and talking about them. You can show them that they are safe from intruders and even set up a night light to make things slightly more comfortable. Definitely avoid any videos or books with distressing themes that could give your child nightmares or prevent them from settling down to sleep.

Eating

Having a meal too close to (or too far from!) bedtime can result in your child struggling to fall asleep or stay asleep. If your child feels hungry or too full, they will find it much harder to settle down. As a general rule, they should be able to fall asleep without feeling hungry but wake up ready for breakfast.

Daylight

Getting outside during the day is a big factor in having a good night’s sleep. The reason is that the sunlight will invigorate your child and help

them feel awake. Then, as the sun sets, they will naturally become more sleepy and slowly wind down towards bedtime. Remember to take precautions in hotter weather though!

Caffeine

Caffeine can seem like an absolute necessity to most of us when it comes to managing our day. However, it’s not advisable for children to have any. It can be difficult to avoid as it’s not just found in coffee but also in tea, chocolate and soft drinks. Try to limit the amount of caffeine your child consumes, especially later in the day and their sleep will dramatically improve.

Worries

Children can often get worried about various things in their lives and this can have a strong, negative affect on their sleep. It’s best if they feel comfortable talking to you about these concerns so that you soothe them and work through the issues together. These worries may seem small or insignificant to an adult but they must be taken seriously. If the worry is adversely affecting your little one’s sleep, then it’s certainly a big deal to them.

BABIES

For babies, sleep is slightly different. Newborn babies will naturally struggle to sleep through the night.

Feeding

Those aged up to six months may still need to feed during the night. They may fall asleep during the feed but try to avoid this. Otherwise this can lead to an association between eating and sleeping which could lead to them needing an extra feed during the night to fall back asleep. Once they get a little older and transition to a diet of solid food, they will no longer need a feed during the night. You can phase out night feeds by ensuring they’re getting enough solid food and by reducing the amount and frequency of liquid feeds.

Reassurance

Most babies will initially need a parent in the room for them to fall asleep. They may need to be soothed, rocked or just held. As they get a little older, it can be a good idea to gently reduce the amount of time that you are present for your child falling asleep. This will encourage them to fall asleep by themselves as long as it is done in a loving and patient way. Let them know that you will be nearby at all times and if they need you, you will come. With all of this advice in mind, it must be said that each parent knows their own child best. These tips will apply to almost all children but in your specific case, feel free to use your intuition and knowledge of your own child to adapt to their needs. If your child has persistent sleep issues, don’t hesitate to contact your doctor for advice. The goal is to provide them with a positive relationship with sleep and a peaceful environment to sleep in so that they can be well rested and really enjoy the day without being tired.